If you’re looking for a high-protein, gluten-free pasta recipe that’s creamy, garlicky, and full of comforting Tuscan flavors, my High Protein Tuscan Chicken Pasta is for you. Each serving has 45 grams of protein, making it perfect for a post-workout meal or a satisfying dinner that doesn’t compromise on taste or nutrition. The sauce is rich, garlicky, slightly tangy from sun-dried tomatoes, and so comforting, and you’d never know it’s made with a better-for-you pasta. I love Banza because it lets me enjoy all my favorite meals without sacrificing flavor or health benefits.
Thank you to Banza for sponsoring this post. If you want to make this delicious, protein-packed pasta at home, grab all the ingredients for this recipe here.
BE SURE TO SAVE THIS RECIPE TO YOUR FAVORITE PINTEREST BOARD FOR LATER!
Why You’ll Love This Recipe
- High protein and gluten-free
- Creamy, rich sauce with garlicky, sun-dried tomato flavor
- Better-for-you Banza pasta that tastes like traditional pasta
- Quick and easy weeknight dinner
- Perfectly balanced for taste and nutrition
Ingredients
Chicken:
- 1 1/2 lbs chicken breasts (organic)
- 2 tbsp olive oil
- 1 tbsp garlic powder
- 1 tbsp smoked paprika
- 1 tsp chili flakes
- 1 tsp salt
- 1 tsp pepper
Pasta & Sauce:
- 10 oz Banza pasta (I used the shells)
- 1 tbsp butter (grass-fed)
- 3 tsp garlic, minced
- 4 oz sun-dried tomatoes, chopped
- 2 cups chicken bone broth (organic)
- 1 cup heavy cream (organic)
- 2 tbsp tomato paste (organic)
- 2 tsp Italian seasoning
- 2 tsp paprika
- Salt and pepper, to taste
- 1 cup Parmesan, freshly grated
Instructions
- Heat a large skillet over medium-high heat and add 2 tablespoons of olive oil. Season the chicken breasts with garlic powder, smoked paprika, chili flakes, salt, and pepper.
- Begin cooking the pasta in a medium saucepan according to package instructions.
- Cook the chicken in the skillet for 7–8 minutes per side, or until fully cooked and the internal temperature reaches 165°F. Remove the chicken, leaving any remaining oil in the pan.
- Add 1 tablespoon of butter to the skillet along with the minced garlic. Sauté for 1 minute, then add the sun-dried tomatoes and cook for 2–3 minutes until fragrant.
- Stir in chicken broth, heavy cream, tomato paste, paprika, Italian seasoning, salt, and pepper. Whisk until smooth and let the sauce come to a gentle bubble, stirring occasionally until slightly thickened.
- Reduce heat to low-medium and stir in Parmesan until melted and incorporated. Simmer for about 5 minutes until creamy.
- Rinse cooked pasta and add it to the skillet, tossing to coat in sauce. Slice the chicken and serve on top.
Tips & Variations
- For a lighter version, substitute half the heavy cream with unsweetened almond milk.
- Swap sun-dried tomatoes for roasted red peppers for a slightly different tangy flavor.
- Add fresh spinach or kale for extra nutrients.
- Use chicken thighs for a juicier, richer taste.
Health Benefits of the Ingredients
- Garlic: Supports immune function and has anti-inflammatory properties.
- Chicken: High in protein and essential amino acids for muscle repair and growth.
- Banza Pasta: Made from chickpeas, it’s high in protein and fiber while being gluten-free.
- Sun-Dried Tomatoes: Packed with antioxidants, vitamins, and minerals.
- Olive Oil & Butter: Provide healthy fats for heart and brain health.
Reheating & Storing Instructions
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat on the stove over low heat with a splash of water or broth to loosen the sauce.
- Avoid microwaving for too long to preserve creaminess and prevent the sauce from separating.
Frequently Asked Questions
Can I use a different type of pasta?
Yes, but Banza pasta keeps the protein content high and maintains a great texture.
Can I make this ahead of time?
Yes, prepare the sauce and chicken separately and combine when ready to serve for best texture.
Is this recipe kid-friendly?
Absolutely. You can reduce chili flakes or omit for a milder flavor.
Check Me Out on Social Media
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
This High Protein Tuscan Chicken Pasta is creamy, garlicky, packed with flavor, and high in protein while remaining gluten-free. It’s the perfect weeknight dinner for anyone looking for a satisfying, nutrient-dense meal. Thank you again to Banza for sponsoring this post and helping me make healthy, comforting meals that taste amazing.
High protein pasta recipe, gluten free pasta dinner, Banza pasta recipes, Tuscan chicken pasta, healthy creamy chicken pasta
Description
If you’re looking for a high-protein, gluten-free pasta recipe that’s creamy, garlicky, and full of comforting Tuscan flavors, my High Protein Tuscan Chicken Pasta is for you. Each serving has 45 grams of protein, making it perfect for a post-workout meal or a satisfying dinner that doesn’t compromise on taste or nutrition. The sauce is rich, garlicky, slightly tangy from sun-dried tomatoes, and so comforting, and you’d never know it’s made with a better-for-you pasta. I love Banza because it lets me enjoy all my favorite meals without sacrificing flavor or health benefits.
Ingredients
Chicken:
Pasta & Sauce:
Instructions
-
Heat a large skillet over medium-high heat and add 2 tablespoons of olive oil. Season the chicken breasts with garlic powder, smoked paprika, chili flakes, salt, and pepper.
-
Begin cooking the pasta in a medium saucepan according to package instructions.
-
Cook the chicken in the skillet for 7–8 minutes per side, or until fully cooked and the internal temperature reaches 165°F. Remove the chicken, leaving any remaining oil in the pan.
-
Add 1 tablespoon of butter to the skillet along with the minced garlic. Sauté for 1 minute, then add the sun-dried tomatoes and cook for 2–3 minutes until fragrant.
-
Stir in chicken broth, heavy cream, tomato paste, paprika, Italian seasoning, salt, and pepper. Whisk until smooth and let the sauce come to a gentle bubble, stirring occasionally until slightly thickened.
-
Reduce heat to low-medium and stir in Parmesan until melted and incorporated. Simmer for about 5 minutes until creamy.
-
Rinse cooked pasta and add it to the skillet, tossing to coat in sauce. Slice the chicken and serve on top.
Nutrition Facts
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 583kcal
- % Daily Value *
- Total Fat 30g47%
- Saturated Fat 14g70%
- Cholesterol 148.6mg50%
- Sodium 1067.6mg45%
- Total Carbohydrate 37.9g13%
- Dietary Fiber 8g32%
- Sugars 7.8g
- Protein 45.4g91%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and has slight rounding.
